Tuesday, September 4, 2018

9-4

               
Tuesday
 
Warm-up:
Bands (hips)
PVC Shoulders
Band (chest)
 
Mini WOD:
4 Rounds
10m up and back shuttle run
5 Burpee
(first round slow and easy, last round fast and hard)

Skill:
Pair up, one works one keeps count.
30 second max rep sit up, do 2 rounds each.
 
Strength:
8 Rounds:
Back Squat 3reps
Bench 3reps
Use the first two sets to establish your weight (85-95% of 1RM)

WOD:
4 rounds for time
Run 400M
25 push ups
25 sit ups
25 air squats

Bonus:
5 min row for max distance
 
Wednesday
 
Warm-up:
Easy 500M row
Barbell warm up (focus on stiff leg DL, good morning)
 
Mini WOD:
4 Rounds
4 long jump to full squat
40M Farmer carry (equal load)
 
Strength:
Dead lift 8x3
Use the first two sets to establish your weight (85-95% of 1RM)

WOD:
21-15-9
Cal row or cal bike
Box jump
Pull up
KBS
 
Bonus:
Tabata ABS!
4 Rounds 3 exercises
(if you did Abs on Tuesday you get the night off)
 
Thursday
 
Warm-up:
Band (hips)
PVC Shoulders
Barbell warm up

Mini WOD:
3 Rounds
5 Clean/Squat/Thruster (light)
5 Lateral Burpee over bar
 
Strength:
8 x3 clean and jerk
Use the first two sets to establish your weight (85-95% of 1RM)

Skill:
Pair up, one works while one keeps count.
30 second max rep sit up, do 2 rounds each.
 
WOD: 12/25 it’s Christmas in September!
For time:
25 Box jump (or step up)
25 Pull-ups or Jumping Pull-ups
25 Cal bike
25 Kettlebell swings
25 Walking Lunge (yes, 25 each side!)
25 T2B or K2E
25 Thruster 95/65
25 Cal row
25 Wall ball shots
25 Burpees
25 Double unders (50 Single unders)
25 Clean 95/65

 
Friday
Open gym. Pump up day or do a missed workout.
 
Saturday
9am Body by Bill.

Save the date:
September 15th (rain date 9/16) Glenn’s birthday wod
25 burbee shuttle run (100m of running)
4x400m &25 pushups
4x400m &25 situps
4x400m &25 air squats
25 burbee shuttle run (100m of running)

Totals: 5K running, 50 burpee, 100 push up, 100 sit ups, 100 squats

Cook out and beer to follow event!

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